Author: The Pip

From the 19th January – 27th February the Pip is on sale in This is Story – a Manhattan-based retail concept store. This unique store takes the point of view of a magazine, changing like a gallery and retailing things like a store. Every four to eight weeks, This is Story completely reinvents itself – from the design to the merchandise – with the goal of bringing to light a new theme.

In January and February, This is Story will be focussing on helping you Feel Good. The New Year is the perfect time to focus on the actions we can all take every day to Feel Good, from eating well to exercising. The Pip is has been selected as one of the best connected health products which will help you have your healthiest year ever.

Remember how simple life could be as a child? Someone told you when to eat and what to eat, you went to bed at a set time and you jumped out of bed in the morning ready for a new day. As adults we may have the luxury or doing what we want and when but sometimes that leads us down the path of bad habits with irregular sleep patterns and poor food choices. If you want to start eating and sleeping better one of the best ways to start is to return to your childhood and get into a routine. Here we briefly outline some ways to start an eating and a sleeping routine that will get you back in balance in 2016.

Eating

One of the major challenges to healthy eating is a lack of time. When you come home at the end of a long day and find there is nothing worth eating in the fridge you turn to the take away menu, the ready meals or, at worst, the bag of crisps you found hidden at the back of the cupboard. The key to healthy eating is preparation. Choose a day of the week on which you can plan and shop for food for the next 7 days. Make a rough plan of the healthy meals you are going to eat for the week, write a list and do one big weekly shop for the ingredients you need. If you have time you can go one step further and prepare your food for the week in advance. Make Sunday afternoons your preparation day, stick on your favourite tunes and make big batches of meals that can be frozen in portion-size batches ready to defrost and reheat at the end of a long work day. If you make these steps part of your routine you will not only reduce food waste but you will find it much easier to stave off the temptation to graze on unhealthy snacks instead of eating balanced meals.

Sleeping

Sleep is a vital rejuvenator for the brain and the body. Too often we find ourselves calculating how many hours we have left to sleep and despairing when it is fewer than we think we need. One way to stop this is to start a sleep routine. Decide on the time you would like to be asleep at and set a cushion of half an hour or an hour around that. Your ‘bed time’ is the window of time during which you are preparing to sleep and your ‘sleep time’ is the time when you will actually be asleep check our blog on sleep habits. Use your ‘bed time’ as an electronic-free zone in which you relax, read a book or meditate. Try using the PIP for 10 minutes during ‘bed time’ to really settle your mind for sleep. If you it part of your routine that at, for example, 10:30pm you will begin preparing for bed you should increase the number of hours you sleep and the regularity with which you do so.

Incorporate your intentions to eat and sleep better into a firm plan of action by making your good behaviours routine and you will find it easier to take control in 2016.

It’s safe to say that the sport as a whole has evolved greatly with greater technical efficiency. Athletes are in the continuous search for improvement. Forever searching, analyzing, tweaking and testing. Picking up those key little 1 percenters here and there. It’s become almost an art form.

Even with all the preparation and training, as with all big stage competitions, what will be the likely defining element is not the science behind the sport (as these athlete’s aren’t machines). The tournament will be decided for the most part by how the players handle these pressure moments.

In all walks of sport, fans and spectators can list those defining moments when competitors capitalized or faulted under pressure. What they did in the clutch moments.

So, how can athletes perform under pressure?

The extensive analysis after these moments reminds us of the extreme pressure that sports players can so often face. There are few of us who could withstand that level of pressure and perform to our optimum ability. And yet time and time again these players perform incredible feats while the whole world watches. So in today’s blog we explore one reason why sports players can and do perform under pressure.

Perceived stress

We often say that although you can’t always control the situation, you can control how you deal with it. This is what makes stress management important as it helps you to learn how to recognise and respond to stress in demanding situations. Psychologists often talk about perceived stress rather than stressful events because the same events are not necessarily considered stressful at different times of our lives or by different people. Instead our brains tend to appraise every situation in order to determine whether it is likely to be a threatening, stressful situation or not.

A rustling in the trees…

To use a simple example our ancestors would have had to appraise situations as being either threatening or challenging. A rustling in the trees could be a tiger ready to eat them (a threat) or it could be an antelope ready to be hunted that would provide food for the family for a month (a challenge). Today the difference between threat and challenge does not necessarily mean life or death but our brains and our bodies respond in the same way. When we perceive a situation that is potentially stressful the ‘fight or flight’response kicks in, our heart rate increases and our body releases stress hormones such as adrenaline. However researchers have found subtle differences in how our body responds to a stressful situation that we perceive as ‘challenging’ and one that we perceive as ‘threatening’.

In a stressful situation that we feel we can manage, for example a challenging task at work, our heart rate increases and our body releases adrenaline. This relaxes our blood vessels allowing more blood to flow to our brain and muscles in anticipation of the challenge. In a situation that is seen as a threat, for example a task in work that we will not be able to complete and which has serious consequences if we do not, our heart rate also increases but our blood vessels constrict and our blood pressure rises [1].

“…These subtle differences can predict how well we perform…”

Challenge or Threat. Which on is it to you?

These subtle differences can predict how well we perform. One group of researchers asked members of a baseball team to give a speech for 1 minute about the feeling of stepping up to bat at the start of a game. They measured their heart rate and blood pressure as they did this and then tracked them throughout the season. Baseball players who had a ‘challenge’ response to this situation (those whose heart rate increased and blood vessels dilated) did much better in the following season than those who had a ‘threat’ response [1]. Another study went a step further, they manipulated whether golf players felt ‘challenged’ or ‘threatened’ by changing the wording of the instructions for a putting task that they gave them while measuring their heart rate and blood pressure [2]. Those who had been made to feel threatened not only landed fewer putts but had less effective muscle activity when swinging the club compared to those who were made to feel challenged.

Going into this weekend these teams will again have the mountainous test of keeping cool under pressure. Maybe you’ll spot these moments of the players appraising these demanding situations. Will it be a threat or challenge?…

Work/life balance is something we all aspire to and often fail to achieve. We find ourselves in the office at 9pm once again saying ‘next month, next month I’ll have more time.’ Here we outline three steps to win back your work/life balance.

Start 2016 by making a list of what you want to achieve this year. It could be getting your monthly report in a day early, taking a long-promised holiday or strengthening relationships with friends and family. If you find that late working hours are hampering relationships that are important to you make it your priority to leave work at a set time at least once a week. If an over-active social life is hindering your career make a decision to pare back the parties and seek that promotion. Work/life balance looks different for everyone but rarely should one overwhelm the other.

Increase Productivity. When you’re in work, work. A large proportion of our time is spent procrastinating, even with the best intentions. One great way to increase productivity is to use the Pomodoro Technique [1]. Choose a task and set a timer for 25 minutes. Focus all of your attention on this task for the 25 minutes before taking a 5 minute break. After four 25minute chunks break for 15-20 minutes. The human brain can’t pay attention for long periods but breaking your time into short 25 minute chunks allows you to focus and get tasks done. Make sure you don’t ignore the breaks. Get up and walk around your workspace, make a cup of tea or take out your Pip and try a 5 minute relaxation session to really focus your mind. Learn more about getting started with your Pip.

Switch Off. Sometimes it can be as hard to stop working as it is to start. If you find this you need to be strict with yourself to build relaxation into your day be it exercise, seeing friends and family or taking some me-time. Carve out a time for these activities in your diary and stick to them as rigidly as you would stick to getting to work on time. Incorporate the Pip into your routine for just 10 minutes per day and make relaxation a habit, Click here for the science behind forming new habits.

Prioritise the things you want to achieve, focus when you have to and switch off afterwards. This will kickstart a life in control and help you to regain that all important work/life balance.

You’re not alone – we’re here to help you kickstart the year in control. Over the next 5 weeks we’ll be sharing our top tips and tools to help you feel more motivated and inspired, and ensure you are ready for the year to come.

Our January series brings together a mixture of our favourite articles, videos, quotes from the web, alongside our own research and reflections, to cover tips for keeping New Year’s resolutions, achieving work/life balance, improving mental fitness and living happier in 2016.

Subscribe today and Kickstart your New Year in control.

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It’s common enough knowledge that being active is good for us, physically and mentally. But we all know that staying active during winter months with all its rain and cold can be that little more difficult than during summer. We thought it would be interesting to list 3 novel ideas we have for helping getting outside a little easier and bit more fun.

Grab your camera or phone and go for a photo walk

Why not get the best of both worlds and practice your photography skills and give yourself a feel good boost by grabbing your camera and going for a walk. A stroll in the park could become that bit more fun of an adventure if you keep your eyes open and look to snap some interesting pictures.

Go for a dawn run

Why not catch the incredible sounds of the dawn chorus while running early in the morning. It’s a great start to your day – as there’s nothing like watching sunrise while getting that endorphin boost from running.

Wrap up for the weather!

If it’s cold out and you’re interested in staying fit during the colder months – why not make sure you invest in some warm outdoor gear? Hats, scarves, fleeces, waterproofs and the classic wooly socks are all a help. If you can, try and make sure they’re good quality – in some instances you may be buying some less expensive gear, but the tradeoff might be you not staying as warm.

The Journal of mHeath and recognises the 100 most innovative mobile, digital and connected healthcare companies in the World. The Global Digital Health 100 is seen as a benchmark of industry activity for digital health solutions.

For selecting the top 100 companies, the judging committee analysed 10 different quantitative and qualitative evaluation metrics including: disruptive impact; proof of concept; technology innovation; social value; effectiveness; execution of strategy; and, industry integration. The selected 100 companies demonstrate true innovation and the opportunity to disrupt the delivery of healthcare at scale.

We are delighted to have The Pip recognised as one of the top 100. This list represents the most advanced eHealth companies in the world and we are delighted to be listed along side them.

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Non-specific, general goals are hard to meet. If your New Year’s resolution is along the lines of ‘I’m going to exercise more’ or ‘I’m going to eat healthier’ you’ve lost already. General goals like this are hard to form a habit out of because there is too much variety. Instead of saying ‘I’m going to eat healthier’ make your aim ‘I’m going to eat a piece of fruit with lunch every day’. Replace ‘I’m going to exercise more’ with ‘I’m going to go to the gym on Saturday mornings’. The more specific you are the less likely you will be to wriggle out.

Our brains like cues. When we get into bed we feel sleepy, when we see the front door we take out our keys. These cues help us function without having to make a decision about every tiny thing. Set yourself a cue to form your habit. If your goal is to go to the gym on a Saturday decide on a specific time and set an alarm. If you do this enough times your brain will associate the Saturday alarm clock with the gym and you will automatically get ready to go [1, 2].

We’re simple beings. If we’re rewarded for something we’ll do it again. Make a calendar and mark it every time you do what you said you would do. You won’t need to keep doing this once you have formed a habit but it’s a nice little boost in the meantime.

We are usually very good at keeping resolutions for the first few days then we start making excuses. Having a backup plan will get you through. For example, if it’s too cold to get out of bed on a Saturday morning to go to the gym leave your gym gear beside your bed so you don’t have to move too far in the cold. Or, time your heating to come on half an hour before you need to get up so that the room is warm. Encourage yourself by recognising and removing hurdles in advance.

This isn’t set in stone. Some habits take longer to form than others and people differ in how well they can form a habit [2]. The main message is to keep at it. The more you do a behaviour the easier it becomes to keep doing it. At the tipping point, it might be repeating it 20 times or it might be 80 times, it will become a habit.

If you have a New Year’s resolution this year make it specific, set some triggers, reward yourself, have a backup plan and keep doing it. Make your resolution a habit and you will finally have met your New Year’s resolution.

Presents

The Christmas Eve rush is a time-honoured tradition for many; scuttling into closing shops with a fistful of cash fervently convincing yourself that Dad would love nothing more than a car hoover on Christmas morning. While it can be fun to be caught up in the madness it can also be stressful and put financial pressure on strapped resources. If there are many of you buying presents for each other why not start a Secret Santa tradition. Put all names in a hat and have each person withdraw one name. You are then responsible for buying one nice present for that person and receiving one nice present in return from somebody else. It cuts down on both the financial pressure and the stress of trying to think of 7 different amazing Christmas presents. As long as you get your present bought on time you can be that smug person wandering serenely around on Christmas Eve soaking up the atmosphere without feeling the pressure.

Cooking

Let’s be honest, most of the time the responsibility for the all-important Christmas dinner falls on just one person. They ‘know how to do it’, they ‘like doing it’ or ‘they just make the best gravy’. While some people may really love taking control there’s never any harm in asking for or offering help. Many parts of Christmas dinner can be divvied up and the youngest to the oldest member can take responsibility for one part be it setting the table, washing the brussel sprouts, chopping the carrots or watching the turkey doesn’t burn. In addition, many parts of the dinner can be prepared well in advance of Christmas Day itself and either frozen and defrosted on the day or left in fridge. Don’t let what should be a happy family meal turn into a screaming match over who left the roast potatoes in the oven – prepare what can be done in advance and let everyone pitch in on the day.

Parties

The run-up to Christmas is party season. Many people have at least one party a weekend for the whole of December but often 2 or 3 building up to one a night in the last week before the big day. While it is a great opportunity to meet old friends and relatives that you only see once a year it can also lead to a great pressure to be a social butterfly. The combination of alcohol and exhaustion can contribute to an overwhelmed and stress-out feeling. This year think ‘do I really want to go to this?’ before you say yes. Some people revel in the wild party seasons but for others it can feel more like a chore than a pleasure. Sure there are some events you probably need to go to but you don’t have to go to your second cousin’s Sunday afternoon Christmas extravaganza and that schoolmate that you haven’t seen since last year won’t really mind if you only go to her Christmas Eve-Eve drinks for an hour and then make your excuses. Most people have a big problem saying no and this leads to unnecessary stress. Feel free to make your excuses and go to as many or as few of the parties as you like. Go to an hour or one and an hour of another if you want to make an appearance. It’s your time too – decide in advance what would be most fun for you and stick to your guns.

For many people Christmas is the best time of the year. For others it can be stressful, sad or lonely. Looking after yourself and others, reminding yourself why you are doing the things you are doing and taking a time out every now and again to relax is probably the best thing you can do to reduce any Christmas stress and make Christmas a pleasant, non stressful time of year.

Our Pip Christmas Book List

Here at the Pip office we’re kind of a bunch of book worms – who doesn’t love a good read? We thought we’d share our current favorite books – perfect for Christmas reading. Any other suggestions you might have? Share them with us!

1. Happy Money – Elizabeth Dunn

Can money buy happiness? Research is beginning to reveal some truths to this. The book uses research in behavioral science to show the principles to smarter and happier spending. Amazon

2. Buddha Brain – Rick Hanson & Richard Mendius

Buddha’s Brain draws on the latest research to show how to stimulate your brain for greater happiness, love, and wisdom. Amazon

3. Super Better – Jane Mcgonigal

A fascinating book highlighting how we can use games to truely improve our lives, build resilience and recover in the face of adversity. Amazon

4. Thinking Fast and Slow – Daniel Kahneman

Enjoy an enthralling tour of the mind and learn about the two systems that drive the way we think. Amazon

5. Kaizen – Robert Maurer

A quick, easy and enjoyable read on the art of making great and lasting change in any aspects of our lives, simply by taking small and steady steps. Amazon